CFWUx2 5sdhp,5thr*45*2
16:48
75 lbs

13:12 RX

M/39/5’9”/195#

5 rnds
15 sdhp 30 kg
15 thruster 30 kg
10:24

accessory

11:25 

Escalonado con 30kg.

Thrusters consecutivos las 5 rondas. SDHP consecutivos 2 rondas. Últimas 3, partidos en 10 y 5 reps. Anres de subir de peso me gustaría realizar este wod encadenado de principio a fin. Satisfecho y en paz con mi entrega. Gracias CrossFit.

16:02 w/back thrusters -otherwise rx’d. 
Fasted and not much warmup to speak of. (Hello feet!) started with slow-ish, paced thrusters thinking I would go unbroken every round but quickly found that I could get through them easier in frantic bursts of 7-9 on rounds 2-4! (Unbroken 1 and 5) Upper body stamina pretty challenged by rep 15 (probably the fasting) 

Wanted to scale/sub everything today. Decided to stick with only necessary scaling: avoiding most high intensity front rack work to heal forearm flexor tendons. Went 6-5-4 on sdlhp most rounds. 

Not feeling into it today and it shows in my time! 

185#43%176cm

M/26/5'8"/170lb
CrossFit AFK

10:40 - Rx (Wanted to do the first two rounds unbroken, but nope.)

8:00rx

Harder than it looked. No where to hide on this one.

12:00 Rx

sets 1 and 5 unbroken on thrusters. Others were 10-5. SDHP no more than 3 sets each round.

M/29/6’1”/200lbs

did all sets and reps, scaled weight to 65#
14:22

M/36/6'/172#

13:42 Rx

Deo gratias

whoops posted on wrong day...nothing to see here

SC to 80#, but it's the 3rd makeup wod today...I am toast! Rounds 3&4 killed me...18;45

F 55 127lbs

15:08
RX

Rx 7:50

Solid workout to dig deep and push myself. Holding on to that bar got hard around round 3 haha

3 rounds at 75#
8:44

Shout out to Ace Fitness in Plymouth Indiana. Only a $5 drop in fee, great people, and well outfitted to actually sweat, not preen for selfies. 

59/5’8”/155

As rx’d, 10:31.

Nasty.  Thought I had a chance to come in under 10, but couldn’t hold the early pace.  SDHPs were 10-5 and then 5-5-5.  Thrusters were unbroken first round, then 10-5; would have liked to try them unbroken, it is hard to pick that bar up again.  But probably would have paid for it.

49m/5'10"/180

M/47/6'2"/185#

Scaled to 75# the rest as rx'd 
10:57

Toughie!! 17:53

5 rds 
15 SDHP
15 thruster 

@ 65 lbs 

14:23rx

@85 lbs. Thrusters /SDHP
×4 rounds in under 25 minutes 
avg about 6 minutes per round 
Felt like a moderate load to me with the volume at 15 reps/set 
Simple yet Grueling combo full body grind 💪 

9:39, 75 lbs

Warmup 2000m on Concept2, res 10
9:12

WOD to Beginner+ scale
3 rds
15 SDHP 45# 
15 Thrusters 45#
5:38

Lung burner! Probably could have done 5 rds and been close to everyone else's times for the full 5, but I was definitely hitting the aerobic wall, even if I stayed at this lighter load.

RX’d but should have scaled
33:52 
hit a wall after the 3rd round 

Modified, done after a 10 km bike ride and using 2x 9,5 Kg DB
--
5 rounds for time of:
20 DB sumo deadlift high pulls
20 DB thrusters
TIME: 12' 24''
--
Peace.

M/49/86

95-> 75#
10:32

Scaled to 75lbs 
12:58

5rds: 6:25

15 SDLHP
15 Thrusters
(65lbs)

GWU: 3x400/200/100mJog+5pullup+10push+15sqt with 14lb vest

SPWU: PVC SDLHP Prog. ^Wod
PVC Thruster Prog. ^Wod

COOLDOWN: 2x1min slow echo bike

As RXd.

15:32.

Thrusters broken into 2 sets all rounds until the 5th, which broke it in 3. Kind of wod that each round makes you consider doing literally anything else. Completed after the 18ths PJ WOD.

14:38 Rx

12:20 

65#, 5 rounds of 15 SDHP and 15 thrusters.

Scaled to 75#
12:22

Tried to break sets as described by Mike G. in the WOD tips. Not sure it worked out as intended, but man this was a burner I feel like I should have remembered from 2007.

10:54 (75lbs)

5 rounds
15 sdhp @#45 bar
15 thrusters @#45 bar
13:11

5 Rounds 4 Time
15 SDHP 65#
15 Thrusters 65#
14:51

Went off script-
50/40/30/20/10
KBS 53#
abmat situps
15:20
m/52/175
compare to
May 19, 2021
@ 16:11
Should be able to make this up on Friday.

Rx’d: 16:43

Scaled to 2x30#DBs:  6:10

11:05 #65 Was short on time, had fun…
Redid same scale 10:59

M 51/215/6’
11:51 at #75.

M RX @ 95lb
5 rounds in 12:55
Deutschland

5 rounds in 15:00 of:
15 sumo deadlift high pulls, 65#
15 thrusters, 65#

65lbs
12:33

Struggled mightily. Every set except SDHPs set 1 was broken into 2 parts. Maybe I should have gone even lighter?

rx weight
subbed thrusters for OHS 
11:15

21:05 RX

M 75# 14:40. Slipping in the sweat puddles

18:29 @ 75-lbs 

1st time ever trying CrossFit 
45/45/45/45 (barbell) 
can’t wait to do more ! 

14:08 scaled @65Lb

Heimdall B
Complete as many reps as possible in
10minutes of:
10 one arm DB hang snatches alternating
 5 strict ring-dips
 5 DB’s squats
-6R

5 rounds for time of: 14:03
15 sumo deadlift high pulls
15 thrusters
65 lbs

Champions Club Scaling Notes

RANT
Nothing to rant about


					SHORT		MEDIUM		LONG

LIGHT

MEDIUM				x

HEAVY

SCALING FOR LIMITING FACTORS
Stamina - For time: 75 thrusters, 75 sdhp
Endurance - 25-20-15-10-5 reps for time of: sdhp, thruster
Coordination - just do the deadlift of the sdhp; developing the habit of keeping a neutral midline is a big deal
Speed - 5 rounds, each for time. Rest as needed between rounds

MY STUFF
6:43, endurance scale and used 75 lbs. instead of 95.

GENERAL FEAR LEVEL: 8

Definitely links to the wrong WOD video.